Graceful Aging
What will we write at the top of this page
We have decided . . . we’ll write about age
To be more specific, our topic’s . . . Graceful Aging
Something each day . . . that most all are gauging
It’s not a choice. . . . It’s just something we do
To do it better? . . . That’s for more than a few
Thus this blog post. . . . some tips . . . thoughts to chew
Habits to undo. . . Habits to do
© Forrest W. Heaton 22Jul24
Aging Gracefully. What do we have in mind. Some define aging as the process of growing old. The question is . . . how? Aging is something we all are doing. But not all of us have seriously thought it through. Granted, some of us no longer can think it through due to timing, a diagnosis, and other considerations. It is for those who have choices to make that can extend their length of life and enhance their quality of life that this piece is researched and written. We wish all good things to each as you consider this.
Purpose. The purpose here is to summarize the recommendations made by others and then you choose what you want to do.
Health Event. I previously advised I experienced a health event that slowed my reading/research. I had written this post prior to the event and found nothing in the post I felt needed changing except one preventative item—stroke.
Stroke. I had not included stroke in the original draft. A stroke can be a particularly damaging medical event. But a few precautions can be helpful. One: regularly check your blood pressure. You can usually lower your systolic (the first number listed) by lowering your stress, regularly taking doctor prescribed blood pressure medications, perhaps increasing exercise, or daily walking.
Eat. Tara Parker-Pope of the New York Times advises “loosing just 5 percent of your body weight has been shown to reduce your risk for diabetes and heart disease and improve metabolic function in liver, fat and muscle tissue.” Avoid processed meat, salt, sugar, supplements. Eat: blueberries (wash them well,) fruits, vegetables, lean meats, fish, whole grains.
Exercise. Exercise regularly, if not daily. Immerse yourself in “high-intensity interval training.” If you don’t know what constitutes that, ask a qualified trainer to teach you. Typical high-intensity workouts last fifteen to twenty minutes including warm-ups and cool-downs. Benefits are the same or greater than an hour of moderate exercise.
Weights. Lift weights; how often and how heavy are key. Find the heaviest weight you can lift. Then lift 30 to 50 percent of that weight approximately twenty-five times “until the muscles are exhausted.” Focus on all muscles including calves and ankles. Include it regularly with your exercise.
Intricate Dance. Whereas walking, stretching and balancing help everyone, activities such as intricate dancing that involve moving and socializing best improve aging brains.
Sense of Well-Being. Activities such as music, singing, reading and writing poetry, creative writing, art appreciation, painting, quilting, pottery, photography, knitting, yoga, meditation, breathing, and other activities that strengthen cognitive capability, “provide a sense of joy, a sense of well-being.”
Friendships. Friendships help navigate through health issues. They also help with the joyful times. The issue with friendships is it’s often harder to develop friendships as we age. We are reminded, therefore, to work harder at keeping “old” friends and making new ones. We’re reminded to . . . “have strong relationships with family, have a sense of purpose, volunteer, join clubs, stay connected.” People with close relationships “live the longest.”
Work. “Eventually, not working can take a toll on mental health.” One can select the kind of work that feeds one’s cognitive needs, their sense of purpose, their well-being without detracting from the benefits of “retirement.” One needs to strengthen their “social network.”
Graceful Aging. Many authors recommend you consider the qualities of “graceful aging.” Regardless of your current age, please think this through. We’ll chose one author, Dr. Andrew Weil. Weil writes: “. . . . ongoing physical activity and strong social and communal ties are most important.” He emphasizes: “. . . be happy.” He instructs: “. . . forget about antiaging and obsession with life extension. Instead, let’s focus on preventing or minimizing the impact of age-related disease, on separating longevity and senescence, on learning how to live long and well, on how to age gracefully.” Thus, he reminds: “Growing old should increase, not decrease, the value of human life. . . . It has the potential to smooth out roughness, add agreeable qualities, and improve character.”
Recommendation We recommend Weil”s book: “How To Age Gracefully.”
